FitSugar

Fit Tip: Make Squats Harder

FitSugar — Tue, 13 May 2008 16:00:00 PDT

Squats. Love them or hate them, you got to admit they are here to stay. A simple and extremely effective exercise, squats can become a little dull. Here are some ways you can spice up your squats and make them more challenging, too.

Lift one heel at a time as you lift and lower your hips. Also try lifting both heels together – this will challenge your balance.
Instead of lifting and lowering your bum, hold the lowered squat position for 15 to 30 seconds. This variation will increase the endurance of the muscles.
Make it a multitasking move for your upper and lower body by lifting dumbbells while you squat. I like to do Twisting Dumbbells Presses or Hammer Curls.
This is yoga variation, start with your legs and feet together, then lower your hips enough so that you can plant your palms firmly on the ground next to your feet. Hold this position for 15 to 30 seconds.
After working your quads, hamstrings, and glutes doing squats, it's nice to do some squat stretches. Lower your bum all the way down, widen your stance so your feet are shoulder-width distance apart, and hold a Wide Squat. This will open your hips and stretch out your calves. Or you can do a Bound Wide Squat to get all the benefits of a Wide Squat, but it will also open your chest and shoulders, and increase flexibility in your spine.

How to Maximize Those Butt-Toning Squats

Jenny Sugar — Thu, 12 Apr 2012 03:06:03 PDT

If strong, sculpted legs are what you're after, you've got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt - er, I mean buck - when doing squats.

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you're about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.
Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Keep reading for more ways to make squats more effective.

7 Ways to Work Your Lower Body With Squats

Leta Shy — Thu, 10 Nov 2011 01:11:18 PST

Squats - you love 'em or you hate 'em, or you love to hate 'em. In any case, they are a simple, effective, and versatile move to have in your workout arsenal. Squats work your lower body, from your calves to your hamstrings, glutes, quads, and lower back. They help prevent injuries that can be caused by imbalance or overuse, and they also help with your balance. And they're easy to do anywhere! Whether you are new to the squat world or are bored with your normal workout, here are some squat variations to add to your routine.

Become a Crow Master: 5 Steps to Get You There

Jenny Sugar — Wed, 14 Mar 2012 13:21:52 PDT

No doubt about it, Crow pose is a challenge, but definitely one you can master. If conquering Crow is on your yoga agenda, here are some tips to get you balancing on your hands.

Another Round of Push-Ups
Arm balances like Crow are all about upper body strength. You can strengthen your arms and shoulders with all the vinyasas you do in class, but if you're itching to do Crow, do upper body work outside of yoga class. Push-ups are essential, so try all these variations. You can also use dumbbells or your own body weight and do these arm-strengthening moves. Not only will your upper body become stronger to hold yourself up in Crow, but you'll also feel confident baring your arms, just in time for tank top and bathing suit season.

Crunch Your Core
Aside from a toned upper body, a strong core is also a must. Practice these poses to target your tummy and back muscles. Skip the crunches, and work your core while strengthening your arms with the Up-Down Plank, one of my faves.

Continue reading for more tips on mastering Crow pose.

Simple Ways to Amp Up DVD Workouts

Jenny Sugar — Thu, 08 Mar 2012 14:52:14 PST

Following along to a fitness DVD is a great way to get your sweat on for so many reasons: it's inexpensive, you don't have to leave your house, and you can exercise whenever it fits your schedule. That said, not all fitness DVDs offer the best workout. Here are some ways to get more out of your fitness videos.

Don't just work one body part: If the instructor is leading you through basic squats, grab a set of dumbbells and add shoulder presses. If you're doing bicep curls with a resistance band, throw in some lunges. Get creative by doing compound moves to burn more calories and work multiple muscles at once.
Move a little faster: During cardio workouts, pick up the pace and do double-time. Moving faster not only gets your heart pumping to build endurance, but it also burns more calories.
Do challenging variations: Instructors often demonstrate one move, and then they show how to make it more advanced. If you can think of a way to make it even harder - like balancing on one leg, standing on a Bosu ball, or using a resistance band along with your set of dumbbells - go for it.
Skip the break: If you're not too winded, do some extra push-ups or run in place instead of resting between exercises. Or if you're familiar with the DVD and you know which move is coming next, skip the rest and start in on the burpees a little early.

Essential Exercises For Your Lower Body

Leta Shy — Wed, 07 Mar 2012 02:12:24 PST

As Summer nears, our thoughts turn to what's underneath those layers of Winter clothes. If you're looking to tone your backside and legs before bikini season, here are five essential lower-body moves fundamental to any workout. And don't worry - you can do them anywhere!

The squat: That burning in your upper thighs as you hold a squat tells you just how great this move is for lower body muscles like hamstrings, glutes, quads, and the lower back, not to mention helping with your balance.
Don't forget: While doing squats, remember to keep your weight in your heels, not your toes, and as you lower yourself, pretend that you are sitting in a chair. Learn more on how to do a perfect squat and different squat variations here.

The lunge: This leg-strengthening move works the same muscles as a squat, but the movement required in the exercise helps you work your core muscles and balance as well. Another plus: between walking (forward or backward) or adding weights to your lunge workout, the possibilities are endless when it comes to lunge compound moves.
Don't forget: Make sure that your upper body is straight and upright, with shoulders down and chin up. When lowering your body, your knees should be bent at a 90-degree angle, with the front knee never going past your ankle and bottom knee never touching the floor. Engaging your core muscles will help keep you centered and balanced. When you've mastered that, here are five lunge variations to try.

Read on for more essential lower-body exercises.

Improve Your Running With Squats

Jenny Sugar — Tue, 28 Feb 2012 12:22:38 PST

Don't skip out on strength training just because you think running is the ultimate form of exercise. Building a little muscle should be part of every runner's cross-training fitness routine. Squats, a classic lower-body move, is great for runners for these four reasons.

Prevent knee injuries: Knee pain is one of the most common injuries runners face. Aside from wearing supportive sneakers and running on softer surfaces, strengthening the muscles around this joint can also reduce your risk of pain and injury. Try these wall squats to strengthen your upper legs.
Increase your speed: Practicing sprinting intervals and negative splits will make you a faster runner, but first and foremost, you need muscular legs to have the ability to propel your body forward with each step. Goddess pose, a form of a wide squat, is a killer move that will have your thighs and booty burning. To target your calves and hamstrings, do this variation that Cameron Diaz uses called the Plié With Calf Raise.

Continue reading for two more reasons runners need to do squats.

10 Fitness Routines to Work Your Entire Body Fast

Leta Shy — Mon, 20 Feb 2012 15:59:45 PST

Even if you have all the time in the world to spend at the gym, who wants to? Get in and out and on with your day by doing workouts that will strengthen all your muscle groups in a short time and get the heart rate up as well. Here are 10 do-anywhere total-body workout ideas that will save you time.

Celebrity trainer Jeanette Jenkins developed a belly-fat-blasting workout sequence that is fast and effective. From oblique crunches to exercise-ball moves, this workout combines strength training and cardio for one effective circuit. See all the moves (and download the printable PDF) here.
If you've got 15 minutes, you must print out this 5-4-3-2-1 workout from a FitSugar reader. Combining five minutes of cardio, four minutes of lunges and mountain climbers, three minutes of arm work, two minutes of squats, and one minute in plank will work your entire body without any equipment.
You may not have the pressure of walking down a runway in your underwear, but there's that whole Summer beach thing to think about. Channel your inner lingerie model with this video: a 10-minute total-body workout from Victoria's Secret trainer Andrea Orbeck.
If you're in the mood for something that will exercise your body as well as your mind, try this (printable) total-body yoga sequence. The nine poses will keep you calm while strengthening and lengthening your muscles.
Adding a ball to your normal workout routine raises the difficulty and offers variation. Do these three exercise ball exercises for a total of three sets for a challenging, all-body workout.

Read on for five more fast ways to work your entire body.

The Best Indoor Workout Classes (Because It's Freezing Outside!)

Self — Wed, 18 Jan 2012 05:35:01 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

There are lots (and I mean, lots) of reasons why my motivation to work out during the Winter plummets - from the snowy commute to freezing cold winds to the cold, dry air that hits my chest with such force that it becomes hard to breathe. (Ahem, there's a reason I sign up for races that are after September - this born-and-raised Floridian prefers to train outdoors during the Summer.)

But it is possible to sculpt, strengthen, and sweat (majorly sweat) without having to be freezing cold during the winter. So when the weather outside is frightful, head indoors for these top full-body workouts that will help ward off Winter weight:

Indoor cycling: Ruth Zukerman, cofounder of NYC's FlyWheel cycling studio, is heating things up indoors with her 45-minute, heart-racing classes. (Self favorite Jillian Michaels is even a recent investor in the company). "I wanted to be part of the most innovative and effective indoor cycling program, and that is FlyWheel. I am thrilled to join the FlyWheel team," Michaels said in a press release. What makes cycling such an effective alternative is that it's taking the fun full-body workout people love indoors, and instead of scenery, you'll stay motivated to challenge yourself thanks to encouraging instructors and a killer playlist. Flywheel has an awesome on-bike technology board that lets you compete against other riders in the class. Plus if you're looking to shape up before hitting the slopes, "indoor cycling is great preparation for all Winter sports, especially skiing and snowboarding. I know from personal experience that when I hit the slopes I don't tire out easily or suffer from the kind of après-ski muscle pain that most people do, and it's because of indoor cycling," Zukerman says.

Try this move: If you're riding an exercise bike at home or the gym, try some interval training. One thing we often do at Flywheel is a "Sprint Chorus," meaning we increase our RPMs to a sprint during the song's chorus and then revert to a cadence on the beat of the music as the chorus ends.

More best indoor workouts after the break.

Come Inside For Cardio: 7 Treadmill Workouts For All Levels

Michele Foley — Sun, 01 Jan 2012 19:59:02 PST

While there's nothing quite like running outdoors, frosty temps can make it impossible to do. For those freezing days, there's the trusty treadmill. Whether you are a beginner runner or advanced, we've got a workout for you. From a treadmill workout that mimics running up and down San Francisco hills to another that has you ascending a mountain, you'll swear you're actually running outside.

Getting Started: If you're new to running, try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time.
Woggle Workout: Once you're feeling a bit more comfortable on the treadmill, give this wogging workout a chance. This 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories.
Pyramid Intervals: Keep boredom at bay with this pyramid interval treadmill workout. By changing your running speed every minute, you'll also be winning the war against weight gain.

See the more advanced, calorie-busting treadmill workouts after the break!